We’ve all heard the slogan “5 a day” from the United States Department of Agriculture for years. But did you know that the recommendation has been raised from 7 to 13 servings A DAY? That can seem overwhelming to the average parent!
Why do we need so many fruits and vegetables anyway?
Fruits and vegetables are full of important nutrients that can help prevent chronic diseases like heart disease, diabetes, and cancer.
DID YOU KNOW:
1. More than 20 million children and adults have diabetes according to the American Diabetes Association.
2. According to the Centers for Disease Control and Prevention, 64% of adults are overweight.
3. According to the American Heart Association, more than 80 million Americans have some form of heart disease.
4. According to the Bogalusa Heart Study, by the age of 12, approximately 70% of our children have developed the initial stages of hardening of the arteries.
5. Almost 50% of obese adolescents remain obese as adults according to the International Journal of Obesity.
These are amazing facts!
Make sure you and your family are on the right path to better health with these 5 easy ways to add fruits and vegetables to your diet:
1. SNACKS – Be sure to keep fresh fruits and vegetables on hand on the LOWER shelf of your refrigerator so children can easily access them. Make a tasty after-school snack like Ants on a Log (celery with peanut butter and raisins) or Potted Plants (small bowl of hummus with baby carrots sticking out and parsley on top for “leaves”)! LOVE fun foods! Why do you think they sell so many foods with cartoon characters?
2. MIRROR: Let your children see you eating vegetables and fruits. The more children see their parents eating healthy foods, the more they will model that behavior. The “Do as I say, not as I do” model DOES NOT WORK! You need fruits and vegetables every day just as much as they do. So eat!
3. COOK: Simply adding a handful of greens to an omelette or a few berries to oatmeal can be an easy way to add more produce to your diet. Try adding pureed carrots and squash to spaghetti sauce, or make smoothies with low-fat yogurt, berries, ice, and even some green vegetables like kale and cucumber. (My kids drink this and they would NEVER eat kale by itself! I even make popsicles out of the smoothies in the summer months.)
4. GARDENING: Planting a backyard garden is a great way to get kids involved in what they eat. Growing vegetables gives children a sense of pride and encourages them to eat what they have grown. My kids can’t wait to get out in the garden and pick fresh vegetables and herbs for our summer dinners!
5. MEAL PLANNING: When planning meals, make it a priority to include as many fruits and vegetables as possible. Serve vegetable soup or a salad with your meal or a fruit cup with frozen yogurt for dessert. Make skewers for the grill or roast root vegetables in the oven for a delicious side dish.
Making simple changes to your family’s diet will not only improve your health, but it will also improve your happiness.
